MOOD SWINGS OR PRE MENSTRUAL SYNDROME

"Managing PMS Symptoms Through a Balanced Diet: What to Eat and Avoid"

Premenstrual Syndrome (PMS) can bring about a range of physical and emotional symptoms that affect many menstruating individuals. While there's no one-size-fits-all solution, adopting a healthy and balanced diet can play a significant role in managing these symptoms and promoting overall well-being.

in this era every next girl is suffered from PMS .its a totaly hormone imbalance .

Cause of PMS:

Poor gut health .

Hormone imbalance.

Vitamin and mineral deficiency

Low serotonin.

Endocrine disrupting chemicals

Symptom of PMS :

   Mood swing, headache, acne, stress, lower back pain, cramp, bloating ,abdominal pain ,sensitive breast ,nausea, increase appetite etc.

Balanced Nutrition for PMS:

A well-rounded diet rich in nutrients can help regulate hormones, stabilize mood, and reduce discomfort during the premenstrual phase. Here's a breakdown of what to focus on:

1. Complex Carbohydrates:

   • Opt for whole grains like brown rice, quinoa, whole wheat bread, and oats.
   • Complex carbs can help stabilize blood sugar levels and improve mood swings.

2. Lean Proteins:

   • Include lean protein sources like poultry, fish, tofu, legumes, and low-fat dairy.
   • Protein supports muscle health and helps maintain stable energy levels.

3. Healthy Fats:

   • Incorporate sources of healthy fats, such as avocados, nuts, seeds, and olive oil.
   • Omega-3 fatty acids found in fatty fish (salmon, mackerel) can help reduce inflammation and alleviate mood-related symptoms.

4. Fruits and Vegetables:

   • Consume a variety of colorful fruits and vegetables for essential vitamins, minerals, and antioxidants.
   • These foods contribute to overall well-being and may help reduce bloating.

5. Calcium-Rich Foods:

   • Low-fat dairy products, fortified plant-based milk, leafy greens, and almonds are great sources of calcium.
   • Calcium can help alleviate mood swings and reduce water retention.

Foods to Limit or Avoid:

Certain foods and substances can exacerbate PMS symptoms, so it's wise to limit or avoid them:

1. Caffeine and Sugary Foods:

   • High caffeine intake and sugary foods can contribute to irritability and worsen mood swings.
   • Reduce coffee, energy drinks, and excessive sugary treats.

2. Salty Foods:

   • Excess sodium can lead to water retention and bloating.
   • Minimize processed foods and opt for fresh, whole ingredients.

3. Alcohol:

   • Alcohol can disrupt sleep and exacerbate mood-related symptoms.
   • Limit alcohol intake, especially in the days leading up to your period.

4. Processed and Fried Foods:

   • These foods are often high in unhealthy fats and additives.
   • Choose whole, nutrient-dense options instead.

Hydration: Staying adequately hydrated is essential. Aim for at least 8 glasses of water per day to help alleviate bloating and support overall bodily functions.

Meal Timing: Eating smaller, balanced meals throughout the day can help stabilize blood sugar levels and prevent energy crashes.

PERIODS SELF CARE GUIDE :